Drugs in this class are generally not recommended for long-term use as a sleep aid because they can impair memory and require higher doses over time to achieve the same effect. The other class of medications is narcotic analgesics. These are getting a lot of attention right now—like hydrocodone or oxycodone—because they are very addictive. They are commonly used to treat allergies and are generally safe. However, one of these drugs, Benadryl diphenhydramine , is commonly used in over-the-counter sleep agents.
Taking an over-the-counter sleep aid with diphenhydramine once in a while is generally not going to cause problems, other than a possible hangover the next day. Older people, however, can get confused when taking diphenhydramine because it also blocks a brain chemical called acetylcholine, which plays a big role in attention and short-term memory. Taking diphenhydramine over a long period of time can actually predispose people to dementia.
Here's what you need to know if you're considering medication to help you sleep. Over-the-counter sleep aids can be effective for an occasional sleepless night. There are a few caveats, however. Most over-the-counter sleep aids contain antihistamines.
Tolerance to the sedative effects of antihistamines can develop quickly — so the longer you take them, the less likely they are to make you sleepy. In addition, some over-the-counter sleep aids can leave you feeling groggy and unwell the next day. This is the so-called hangover effect. Medication interactions are possible as well, and much remains unknown about the safety and effectiveness of over-the-counter sleep aids. Over-the-counter sleep aids are widely available. Common choices and the potential side effects include:.
Store brands containing the same active ingredients as brand-name sleep aids are commonly available, too. Store brands have the same risks and benefits as their brand-name counterparts, often at a more reasonable cost. Everyone benefits from a good night's sleep. If you continue to have trouble sleeping, talk to your doctor.
In addition to lifestyle changes, he or she might recommend behavior therapy to help you learn new sleep habits and ways to make your sleeping environment more conducive to sleep. In some cases, short-term use of prescription sleep aids might be recommended as well.
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There are varying types and degrees of sleep problems, which may respond to different treatments. Some sleep problems may be related to hormonal changes or other health conditions. Women report higher rates of insomnia. In midlife, many women report that their sleep gets worse, although some studies haven't found objective evidence of that," says Dr.
This is also the time in many women's lives that they are at higher risk for developing other sleep problems, such as sleep apnea, which is a nighttime breathing disorder, and restless legs syndrome, which causes an uncontrollable urge to move the legs that may interrupt sleep.
Don't assume that sleep problems are a normal part of the aging process, she says; rather, they're a treatable problem. If you are experiencing sleep disturbances, improving your sleep habits may help, although this approach alone may not be enough to manage more severe sleep problems, according to Dr.
Avoid electronic devices at least two hours before bed, because the light from these devices may disturb your body's natural sleep clock. Get regular exercise. While some experts advise exercising in the morning, there's no clear evidence that the time of day you exercise matters when it comes to sleep quality. Avoid alcohol before bed. Alcohol may help you fall asleep faster, but it generally results in more fragmented sleep, and sleep quality in people who are alcohol users tends to be worse.
In addition, detecting and addressing underlying health issues can help solve sleep problems. These include sleep apnea, which may be indicated by snoring or periods where breathing is interrupted during the night, and movement disorders, such as restless legs syndrome. However, if these strategies don't help, and your insomnia is frequent and interferes with daily activities, it's time to visit your doctor.
More intensive therapies may be able to get your sleep back on track. One promising option is cognitive behavioral therapy CBT.
CBT is typically administered in a four- to week program that helps you make lasting changes to your sleep habits — many of which may seem counterintuitive. This might include, for example, limiting the time you spend in bed — thus training you to avoid being in bed unless you are sleeping. The strategy is simple in theory, but very hard to carry out for most people, which is why CBT works best under professional guidance. Cognitive behavioral therapy is performed by a professional or through specially designed online CBT programs, says Dr.
These approaches may take more time than popping a pill, but ultimately, they may help you make changes that lead to better sleep over the long term. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
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